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Monday 12.7.15 Box Brief
Only 15 Tickets remain available for the Holiday Amazing Race. Get them before they are gone! Click Here to Register Event Details Teams of 4 **You must be familiar with the foundational movements of CrossFit to attend** (Each team member will need to sign up and pay separately) Date Saturday December 12, 2015 This year […]
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Monday 12.7.15 WOD
Max Effort Lower Strength Deadlift (1RM w/ Axel Bar + Band) Women: Red band Men: Blue Band WOD “Awful Waffle” 40 Row for Cals 35 Dubs (x2) 30 KB Swings (70/55) 25 HR PushUp 20 Deadlifts (225/145) 15 Hang Power Clean (135/95) 10 STOH (135/95) $ Out 3×20 GHD Banded Punches **Total 20, L+R=2) https://www.instagram.com/p/sksORIooRs/?taken-by=sweattshopcincinnati
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Monday 12.7.15 WOD NOTES
Max Effort Lower Mobility: 5min Coaches Choice, think deadlift (hamstring,lower back, etc.) Dynamic Warm Up: 5min Strength: 15min Deadlift (1RM from 4″ blocks) NOTES: Why? Allows Athletes to work to a heavy weight without adding much pressure to the lower back Overloads the top end of the lift to help with lockout How? Set up is the […]
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Protected: Amazing Race – Coaches Notes
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Sunday 12.6.15 WOD
Explosive Strength Strength Snatch Complex (5x Power + Hang Squat + Full) **Build Across WOD “Push, Lift, Bike” 25 HSPU –Then– x2 Rep Snatch at each weight Men: 95,115,135,155,185 Women: 65,75,95,105,115 –Then– x2 Rep Clean at each weight Men: 135,155,185,205,225 Women: 95,105,115,135,155 –Then– 25 Cal Assault Bike $ Out 3×20 Standing Banded Oblique Twists, each side […]
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Sunday 12.6.15 WOD NOTES
Explosive Strength Mobility: 4min Keg Stretch on foam rollers with barbell or Kbs Dynamic Warm Up: 5min Strength: 15min Snatch Complex (5x Power + Hang Squat + Full) **Build Across NOTES: Why? By performing a PS first, the Athlete will have to create more force and power in the hang squat and full snatch, having been fatigued […]
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Saturday 12.5.15 WOD
WOD “LBJ” Teams of 2 50-40-30-20-10 Hang Power Snatch (75,55) Box Jumps (20,20) 50-40-30-20-10 OHS (75,55) T2B 50-40-30-20-10 Wall Balls (14,10)(11′,9′) Burpees **45min time cap $ Out Have a great weekend!
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Friday 12.4.15 WOD
Max Effort Lower Strength Front Squat (1RM, less than 10 reps past 50%) WOD “Eisenhower” 21-18-15-12-9-6-3 Back Squats (155,105) Shoulder to Overhead **20 Dubs (x3) after each set **18min time cap $ Out 3 x 20 Partner Leg Throws **Middle, Left, Right
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Friday 12.4.15 WOD NOTES
Max Effort Lower Mobility: 5min 2min each side banded samson stretch, play with back foot placement today as a way to work ankle mobility in. 3x30sec squat test with barbell in front squat position, after dynamic warm up Dynamic Warm Up: 5min Focus on opening hips, firing midline and ankle mobility. Strength: 15min Front Squat (1RM, […]
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Thursday 12.3.15 Box Brief
Sweet Lies By Hilary Achauer New documentary “Sugar Coated” reveals a secret PR campaign and its disastrous impact on health. We weren’t always so unhealthy. Until 1980, approximately 12-14 percent of Americans were obese, but by the end of that decade the number had about doubled, reaching 22-25 percent. Similarly, diabetes rates tripled over the […]
